Full-time worker routine

[belltower]

Decided not to train on Wednesday, but this is Friday afternoon’s:

– Squat 8 x 3
– Bent Row 4 x 6
– Weight Dips 5 x 4
– Military Press 3 x 6

I’m just trying to work out what Im going to be doing for next week and weeks to come. Any suggestions appreciated…

[ashley]

Looks like a solid hit out to me, 20 sets, workout time around 45 minutes I would think, use that as a template and just fill in over time, with exercise variations and sets/reps variations, of course will depend on what you are trying to achieve:

Squat option – Back Squat/Front Squat/Bulgarian Single Leg Squat/Overhead Squat/Box Squat

Upper Pull – Bentover Row, DB Row, Chins, Upright Row, Pulldowns, Seated Row

Upper Push – Military Press, Bench Press, Incline Press, Bar or DB variations, Dips

I see you have done two pushing to one pulling I would go the other way since most people are anterior dominant to start with,

Sets/reps – 2 to 3 weeks high sets/low reps, then 2 to 3 weeks low sets high reps, there are a plethora of options available to you just change every 2 – 3 weeks, ash

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